Since 1989, Valter Longo has made it his mission to figure out what helps people live long, healthy lives. After spending around 20 years overseas, he returned to Italy to study the lifestyle choices of the folks in regions like Sardinia, known for having some of the longest-living people on the planet.
Longo doesn’t just research longevity; he practices it. He’s the head of the Longevity and Cancer Laboratory at the IFOM Institute of Molecular Oncology in Milan and also leads the Longevity Institute at the Leonard Davis School of Gerontology at USC in Los Angeles.
In his view, living well is a continuous journey. In an interview with CNBC Make It in 2024, Longo shared, “I do everything that I preach. I aim for 120 years, but whatever I achieve, I won’t have any regrets as I can honestly say I’ve done my best to be healthy.”
Here are some of Longo’s top daily habits that he sticks to — and recommends to others — for a longer, healthier life.
4 Daily Habits for Longevity Inspired by Italian Expertise
1. Embrace a Plant-Based Diet
Longo talks about his “longevity diet,” which is informed by various healthy eating practices, including both the Okinawa diet and the Mediterranean diet. He encourages people to adopt the following dietary guidelines:
- Mainly plant-based foods
- High in vegetables, but low in fruits
- Include nuts trees
- Eat legumes
- Choose whole grains
- Have fish a few times a week
For those aged 20 to 70, he advises avoiding red and white meats. Eggs? Just two or three a week, with minimal dairy and animal products. Research backs this up — closely following the Mediterranean diet may reduce risks of developing conditions like Type 2 diabetes and heart disease.
2. Commit to 12 Hours of Daily Fasting
Longo suggests a simple fasting rule: eat within a 12-hour window. For example, if you have breakfast at 8 a.m., stop eating by 8 p.m. or if you start at 7 a.m., finish your last meal by 7 p.m.
He practices the fasting-mimicking diet developed at UCLA, which consists of nutrient-rich foods low in overall calories and designed to simulate a fast without leading to nutrient deficiency. This diet recommends five days of fasting every few months.
A recent study in 2024 noted a link between this method and lower risks of diseases like cancer and heart issues in laboratory tests on mice, with Longo as a key contributor to the research.
3. Get Moving with 150 Minutes of Exercise Each Week
Longo emphasizes that you should aim for a minimum of 150 minutes of exercise weekly — that’s about 2.5 hours. This aligns with advice from the U.S. Department of Health and Human Services outlined in their 2018 physical activity guidelines.
He notes the benefits of including at least 50 minutes of more intense activities—like jogging or fitness classes—each week, which boost health benefits even further. Plus, adding an hour a day of walking can make a big difference: “If the store is close enough, walk instead of driving! That simple act was part of daily life for centenarians back in the day.”
4. Prioritize Quality Sleep and Mental Wellness
“Quality sleep is essential,” Longo asserts. While he admits he’s not an expert in sleep medicine, he acknowledges the significant role sleep plays in good health.
Sleep specialists suggest the following for better shut-eye:
- Stick to consistent sleep and wake times
- Create a calming bedtime routine
- If you like napping, do it early (before 2 p.m.) and keep it short (20-30 minutes)
- Set your bedroom temperature between 60 and 68 degrees at night
Mental health also deserves attention for durability in life. Happiness expert Arthur C. Brooks recommends approaching happiness like an investment by concentrating on four areas: faith, family, friends, and meaningful work. “You get the best results when these domains work together harmoniously”
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